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6 tips for better sleep | Sleeping with Science, a TED series

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Screenagers

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Join Delaney Ruston, MD, a leading authority on parenting in the digital age and the filmmaker of the award-winning Screenagers movies, as she explores strategies for raising screen-wise and tech-balanced youth. Through interviews with researchers, thought leaders, and young people themselves, the Screenagers Podcast delivers the latest in science along with practical tips. Most episodes are geared for parents, kids and teens to listen to and thus spark common ground for inspired conversations.

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Join Delaney Ruston, MD, a leading authority on parenting in the digital age and the filmmaker of the award-winning Screenagers movies, as she explores strategies for raising screen-wise and tech-balanced youth. Through interviews with researchers, thought leaders, and young people themselves, the Screenagers Podcast delivers the latest in science along with practical tips.

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Simple Breathing Practice

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50 Resources to Support the Mental Health of Teachers and School Staff

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K-12 teachers are busy supporting others and may overlook their own well being. We collected mental health resources for teachers and school staff.

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Every Monday for Next 8 Weeks

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A Psychologist's Guide to Winter Well-Being: Trailer

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Teacher Wellness

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George Lucas Educational Foundation

Explore practical strategies to battle teacher burnout and bring excitement and creativity into the classroom.

Sort by:

A trauma-informed approach ensures that students feel safe, supported, and nurtured-to improve their chances of academic success.

It won't be easy, but if you prepare for turbulence and set reasonable goals, you'll stay calmer and make progress in all the right places.

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George Lucas Educational Foundation Explore practical strategies to battle teacher burnout and bring excitement and creativity into the classroom. Sort by: A trauma-informed approach ensures that students feel safe, supported, and nurtured-to improve their chances of academic success.

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How to Stop Worrying

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The effects of worry and anxious thoughts

Worries, doubts, and anxieties are a normal part of life. It's natural to worry about an unpaid bill, an upcoming job interview, or a first date. But "normal" worry becomes excessive when it's persistent and uncontrollable. You worry every day about "what ifs" and worst-case scenarios, you can't get anxious thoughts out of your head, and it interferes with your daily life.

Constant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause insomnia, headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school.

You may take your negative feelings out on the people closest to you, self-medicate with alcohol or drugs, or try to distract yourself by zoning out in front of screens. Chronic worrying can also be a major symptom of Generalized Anxiety Disorder (GAD), a common anxiety disorder that involves tension, nervousness, and a general feeling of unease that colors your whole life.

If you're plagued by exaggerated worry and tension, there are steps you can take to turn off anxious thoughts. Chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more balanced, less fearful perspective.

Why is it so hard to stop worrying?

Constant worrying can keep you up at night and make you tense and edgy during the day. And even though you hate feeling like a nervous wreck, it can still be so difficult to stop. For most chronic worriers, the anxious thoughts are fueled by the beliefs-both negative and positive-that you hold about worrying:

Negative beliefs about worry

You may believe that your constant worrying is harmful, that it's going to drive you crazy or affect your physical health. Or you may worry that you're going to lose all control over your worrying-that it will take over and never stop.

While negative beliefs, or worrying about worrying, adds to your anxiety and keeps worry going, positive beliefs about worrying can be just as damaging.

Positive beliefs about worry

You may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions. Maybe you tell yourself that if you keep worrying about a problem long enough, you'll eventually be able to figure it out? Or perhaps you're convinced that worrying is a responsible thing to do or the only way to ensure you don't overlook something?

It's tough to break the worry habit if you believe that your worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind.

How to stop worrying tip 1: Create a daily "worry" period

It's tough to be productive in your daily activities when anxiety and worry are dominating your thoughts and distracting you from work, school, or your home life. This is where the strategy of postponing worrying can help.

Telling yourself to stop worrying doesn't work. In fact, trying to do so often makes your worries stronger and more persistent. This is because trying to "thought stop" forces you to pay extra attention to the very thought you want to avoid.

But that doesn't mean there's nothing you can do to control worry. You just need a different approach. This is where the strategy of postponing worrying comes in. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off dwelling on it until later.

1. Create a "worry period." Choose a set time and place for worrying. It should be the same every day (e.g. in the living room from 5:00 to 5:20 p.m.) and early enough that it won't make you anxious right before bedtime. During your worry period, you're allowed to worry about whatever's on your mind. The rest of the day, however, is a worry-free zone.

2. Write down your worries. If an anxious thought or worry comes into your head during the day, make a brief note of it and then continue about your day. Remind yourself that you'll have time to think about it later, so there's no need to worry about it right now. Also, writing down your thoughts-on a pad or on your phone or computer-is much harder work than simply thinking them, so your worries are more likely to lose their power.

3. Go over your "worry list" during the worry period. If the thoughts you wrote down are still bothering you, allow yourself to worry about them, but only for the amount of time you've specified for your worry period. As you examine your worries in this way, you'll often find it easier to develop a more balanced perspective. And if your worries don't seem important any more, simply cut your worry period short and enjoy the rest of your day.

Postponing worrying is effective because it breaks the habit of dwelling on worries when you've got other things to do, yet there's no struggle to suppress the thought or judge it. You simply save it for later. And as you develop the ability to postpone your anxious thoughts, you'll start to realize that you have more control than you think.

Tip 2: Challenge anxious thoughts

If you suffer from chronic anxiety and worry, chances are you look at the world in ways that make it seem more threatening than it really is. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every anxious thought as if it were fact. You may also discredit your own ability to handle life's problems, assuming you'll fall apart at the first sign of trouble. These irrational, pessimistic attitudes are known as cognitive distortions.

Although cognitive distortions aren't based on reality, they're not easy to give up. Often, they're part of a lifelong pattern of thinking that's become so automatic you're not even completely aware of it.

Cognitive distortions that add to worry, anxiety, and stress include:

All-or-nothing thinking. Looking at things in black-or-white categories, with no middle ground. "If everything is not perfect, I'm a total failure."

Overgeneralization. Generalizing from a single negative experience, expecting it to hold true forever. "I didn't get hired for the job. I'll never get any job."

The mental filter. Focusing on the negatives while filtering out the positives. Noticing the one thing that went wrong, rather than all the things that went right. "I got the last question on the test wrong. I'm an idiot."

Diminishing the positive. Coming up with reasons why positive events don't count. "I did well on the presentation, but that was just dumb luck."

Jumping to conclusions. Making negative interpretations without actual evidence. You act like a mind reader: "I can tell she secretly hates me." Or a fortune teller: "I just know something terrible is going to happen."

Catastrophizing. Expecting the worst-case scenario to happen. "The pilot said we're in for some turbulence. The plane's going to crash!"

Emotional reasoning. Believing that the way you feel reflects reality. "I feel like such a fool. Everyone must be laughing at me."

'Shoulds' and 'should-nots.' Holding yourself to a strict list of what you should and shouldn't do and beating yourself up if you break any of the rules. "I should never have tried starting a conversation with her. I'm such a moron."

Labeling. Criticizing yourself based on mistakes and perceived shortcomings. "I'm a failure; I'm boring; I deserve to be alone."

Personalization. Assuming responsibility for things that are outside your control. "It's my fault my son got in an accident. I should have warned him to drive carefully in the rain."

How to challenge these thoughts

In order to break these bad thinking habits and stop the worry and anxiety they bring, you need to retrain your brain. Once you identify the negative thoughts, instead of viewing them as facts, treat them as hypotheses you're testing out. As you examine and challenge your worries and anxious thoughts, you'll develop a more balanced perspective.

During your worry period, challenge your negative thoughts by asking yourself:

What's the evidence that the thought is true? That it's not true?

Is there a more positive, realistic way of looking at the situation?

What's the probability that what I'm scared of will actually happen? If the probability is low, what are some more likely outcomes?

Is the thought helpful? How will worrying about it help me and how will it hurt me?

What would I say to a friend who had this worry?

Tip 3: Ask yourself if a worry is something you can control

Research shows that while you're worrying, you temporarily feel less anxious. Running over the problem in your head distracts you from your emotions and makes you feel like you're getting something accomplished. But worrying and problem solving are two very different things.

Problem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, you're no more prepared to deal with them should they actually happen.

Is your worry something you can control?

If a worry pops into your head, start by asking yourself whether the problem is something you can actually solve or control.

Is the problem something you're currently facing, rather than an imaginary what-if?

If the problem is an imaginary what-if, how likely is it to happen? Is your concern realistic?

Can you do something about the problem or prepare for it, or is it out of your control?

Productive, solvable worries are those you can take action on right away. For example, if you're worried about your bills, you could call your creditors to see about flexible payment options.

Unproductive, uncontrollable worries are those for which there is no corresponding action. "What if I get cancer someday?" or "What if my kid gets into an accident?"

If the worry is in your control, start brainstorming

Make a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution to a worry. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control.

After you've evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, you'll feel much less anxious.

If the worry is NOT in your control, accept the uncertainty

If you're a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. Worrying is often a way we try to predict what the future has in store-a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn't work.

Thinking about all the things that could go wrong doesn't make life any more predictable. You may feel safer when you're worrying, but it's just an illusion. Focusing on worst-case scenarios will only keep you from enjoying the good things you have in the present. To stop worrying, you need to learn how to embrace the uncertainty that we all face in life.
[Read: Dealing with Uncertainty]
Tackle your need for immediate answers. Do you tend to predict bad things will happen just because they are uncertain? What is the likelihood they will? Given the likelihood is very low, is it possible to live with the small chance that something negative may happen?

Discover how others cope with uncertainty. Ask your friends and family how they cope with uncertainty in specific situations. Could you do the same? For example, if you're worried about your child taking the bus to school, asking a neighbor how they deal with the uncertainty could help you feel less anxious.

Tune into your emotions. Worrying about uncertainty is often a way to avoid unpleasant emotions. But you can't worry your emotions away. While you're worrying, your feelings are temporarily suppressed, but as soon as you stop, they bounce back. And then, you start worrying about your feelings: "What's wrong with me? I shouldn't feel this way!"

By using HelpGuide's free Emotional Intelligence Toolkit, you can tune into your emotions and start to accept your feelings, even those that are uncomfortable or don't make sense.

Tip 4: Interrupt the cycle of worry and stress

If you worry excessively, it can seem like negative thoughts are running through your head on endless repeat. You may feel like you're spiraling out of control, going crazy, or about to burn out under the weight of all this anxiety.

But there are steps you can take right now to interrupt all those anxious thoughts, lower your stress, and give yourself a time out from relentless worrying.

Get up and get moving. Exercise is a natural and effective anti-anxiety treatment because it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being. Even more importantly, by really focusing on how your body feels as you move, you can interrupt the constant flow of worries running through your head.

Pay attention to the sensation of your feet hitting the ground as you walk, run, or dance, for example, or the rhythm of your breathing, or the feeling of the sun or wind on your skin.

Take a yoga or tai chi class. By focusing your mind on your movements and breathing, practicing yoga or tai chi keeps your attention on the present, helping to clear your mind and lead to a relaxed state.

Meditate. Meditation works by switching your focus from worrying about the future or dwelling on the past to what's happening right now. By being fully engaged in the present moment, you can interrupt the endless loop of negative thoughts and worries.

You don't need to sit cross-legged, light candles or incense, or chant. Simply find a quiet, comfortable place and choose one of our free audio meditations that can guide you through the meditation process.

Practice progressive muscle relaxation. This can help you break the endless loop of worrying by focusing your mind on your body instead of your thoughts. By alternately tensing and then releasing different muscle groups in your body, you release muscle tension in your body. And as your body relaxes, your mind will follow.

Try deep breathing. When you worry, you become anxious and breathe faster, often leading to further anxiety. But by practicing deep breathing exercises, you can calm your mind and quiet negative thoughts.

Relaxation techniques can change the brain

While the above relaxation techniques can provide some immediate respite from worry and anxiety, practicing them regularly can also change your brain. Research has shown that regular meditation, for example, can boost activity on the left side of the prefrontal cortex, the area of the brain responsible for feelings of serenity and joy.

The more you practice, the greater the anxiety relief you'll experience and the more control you'll start to feel over your anxious thoughts and worries.

Tip 5: Talk about your worries

It may seem like a simplistic solution, but talking face to face with a trusted friend or family member-someone who will listen to you without judging, criticizing, or continually being distracted-is one of the most effective ways to calm your nervous system and diffuse anxiety. When your worries start spiraling, talking them over can make them seem far less threatening.

Keeping worries to yourself only causes them to build up until they seem overwhelming. But saying them out loud can often help you to make sense of what you're feeling and put things in perspective. If your fears are unwarranted, verbalizing them can expose them for what they are-needless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone.

Build a strong support system. Human beings are social creatures. We're not meant to live in isolation. But a strong support system doesn't necessarily mean a vast network of friends. Don't underestimate the benefit of a few people you can trust and count on to be there for you. And if you don't feel that you have anyone to confide in, it's never too late to build new friendships.

Know who to avoid when you're feeling anxious. Your anxious take on life may be something you learned when you were growing up. If your mother is a chronic worrier, she is not the best person to call when you're feeling anxious-no matter how close you are. When considering who to turn to, ask yourself whether you tend to feel better or worse after talking to that person about a problem.

Try volunteering

Tip 6: Practice mindfulness

Worrying is usually focused on the future-on what might happen and what you'll do about it-or on the past, rehashing the things you've said or done. The centuries-old practice of mindfulness can help you break free of your worries by bringing your attention back to the present.

This strategy is based on observing your worries and then letting them go, helping you identify where your thinking is causing problems and getting in touch with your emotions.

Acknowledge and observe your worries. Don't try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsider's perspective, without reacting or judging.

Let your worries go. Notice that when you don't try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. It's only when you engage your worries that you get stuck.

Stay focused on the present. Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment.

Repeat daily. Using mindfulness to stay focused on the present is a simple concept, but it takes time and regular practice to reap the benefits. At first, you'll probably find that your mind keeps wandering back to your worries. Try not to get frustrated. Each time you draw your focus back to the present, you're reinforcing a new mental habit that will help you break free of the negative worry cycle.

Basic mindfulness meditation

Find a quiet place

Sit on a comfortable chair or cushion, with your back straight, and your hands resting on the tops of your upper legs.

Close your eyes and breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully.

Breathe out through your mouth.

Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.

If your mind starts to wander, return your focus to your breathing with no judgment.

Try to meditate 3 or 4 times per week for 10 minutes per day. Every minute counts.

[Listen: Mindful Breathing Meditation]
Support resources

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How to Stop Worrying and End Anxious Thoughts

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Are you plagued by constant worries, fears, and anxious thoughts, especially about things you can't control? These tips can help put a stop to worry.

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Mindfulness Meditation for Educators (during the covid-19 period)

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for letting go w/ Elise Joan

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5 Minute Meditation for Letting Go (with Elise Joan)

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We are a nonprofit dedicated to helping improve your happiness. We use text messages to engage you in activities as well as sending you a positive message each day.

Our Service isFree! Sign-Up Now!

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We are a nonprofit dedicated to helping improve your happiness. We use text messages to engage you in activities as well as sending you a positive message each day. Our Service isFree ! Sign-Up Now!

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When the lights and cameras turn off... When the world turns its attention to a new tragedy, or to the latest celebrity breakup or tweet... When the people and organizations that rushed in to help find they have other responsibilities or that the problem is too big for them to handle... What then?

THE EFFECTS

Flashbacks, nightmares, intrusive thoughts about a traumatic event, loss of interest in activities and life in general, feeling detached from others and emotionally numb, difficulty falling asleep or staying asleep, outburst of anger, difficulty concentrating and much more.

WHY IT SHOULD MATTER TO ALL OF US

Beyond the obvious humanitarian reasons for helping a fellow man, woman or child who is struggling, trauma, big or small, has a profound and often overlooked effect on our society and our world. We see cases of veterans with PTSD committing violence towards themselves or others. We see genocide survivors with a feeling of having no hope for the future, unable to take positive actions in their lives or take ahold of a hand that reaches out to them. We see what we perceive as "normal" people bursting at the seams because of previous traumatic events that keep their minds, bodies and spirits stuck. All these cases and more, over 7 million in the United States alone, tell us that there's a component to healing, to helping someone get on their feet, to building a life and contributing to society, that we've been missing.

"Move on," people say. "It's in the past," "I'm sure you're fine by now, aren't you?" "Buckle Up!" "That's STILL affecting you?" Unlike other psychological problems, PTSD (post-traumatic stress disorder) gets WORSE over time. And that's in part because our brains start to rewire themselves around carrying these negative stress signals. The latest research shows that specific parts of our brain that control memory and learning start to shrink over time for people with PTSD.

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Tapping Solution Foundation - Promoting the healing effects of EFT Tapping to people of all ages around the world

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THE EFFECTS Flashbacks, nightmares, intrusive thoughts about a traumatic event, loss of interest in activities and life in general, feeling detached from others and emotionally numb, difficulty falling asleep or staying asleep, outburst of anger, difficulty concentrating and much more.

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Simple Habit | The Best Meditation App for Busy People

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Simple Habit is a 5-minute meditation app designed to help busy people stress less, achieve more, and live better.

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Unlock hundreds of mood-boosting meditations, relaxing sleep exercises, focus music, and more with our biggest offer of the year.

It's the healthiest, happiest deal you'll find this Black Friday, and it won't last long.

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Meditation and Sleep Made Simple - Headspace

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Live a healthier, happier, more well-rested life in just a few minutes a day with the Headspace app.

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Calm is the #1 app for sleep and meditation. Join the millions experiencing better sleep, lower stress, and less anxiety.

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By Stop. Breathe. Think

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iPhone Screenshots

Fall asleep, stay asleep, and wake up refreshed!

Sleep Time doubles as a comprehensive sleep analysis app and alarm clock. Celebrating the release of version 2.21, Sleep Time is the first sleep app with iOS 8 support and Apple Health integration!

With over 35 million users, the award-winning Sleep Time app is all over the web.

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"Azumio has fulfilled the need for an accurate, state-of-the-art algorithm for sleep analysis that is consumer-accessible as an integral part of a complete mobile health solution" - Dr. Paul Zei, Stanford University

5/5 "I've tried several apps that log the amount of sleep and the types you experience, and the interface of Sleep Time is the best by far. It's easy to understand and simple to use."

5/5 "Fascinating results. It works remarkably well providing helpful information."

Featured on: TechCrunch, Mashable, Lifehacker, 148apps, eHealth, and many others...

#1 Sleep Analysis app in United States
#1 Sleep Analysis app in Japan
#1 Sleep Analysis app in United Kingdom
#1 Sleep Analysis app in Australia
#1 Sleep Analysis app in Germany
#1 Sleep Analysis app in France
#1 Sleep Analysis app in China
#1 Sleep Analysis app in Russia
#1 Sleep Analysis app in Canada
... and many more.

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MAIN FEATURES

√ Set the alarm clock with a single gesture

√ Fall asleep to soundscapes or white noise!

√ Alarm rings even in silent mode

√ Choose from any of our 20 built in alarms

√ OR wake up to your favorite song from iTunes!

√ Sleep Lab™ with sleep cycle analysis

√ Detailed monthly and weekly graphs

√ Advanced wake-up optimization algorithm

√ Instant Heart Rate integration to detect pulse after waking up

√ Full history and graphs make comparison easy

√ Backup and restore your sleep data on the cloud

√ No glasses needed for our easy to read interface!

√ Apple Health Integration

We make Sleep Time for our users and we'd love to hear your feedback - tell us what you think so we can implement your ideas and suggestions in the next update!

Upgrade to Premium to receive unlimited access to Premium Programs and Playpen Freeplay workouts, HD videos, dynamic and motivational audio, workout email summaries with tips and advice on healthy living, priority support, and more for $9.99/month or $29.99/year through renewable iTunes subscription.

We offer auto-renewable subscriptions with the following specifications:
- Payment will be charged to your iTunes account at confirmation of purchase
- Subscription automatically renews unless auto-renew is turned off at least 24 hours before the end of the current period
- Subscriptions may be managed by the user and auto-renewal may be turned off by going to the user's Account Settings after purchase
- No cancellation of the current subscription is allowed during active subscription period
- Any unused portion of a free trial period, if offered, will be forfeited when the user purchased a subcription to that publication
- Our privacy policy and terms of use: https://www.azumio.com/page/privacypolicy

Please note: Continuous use of GPS activities in the background can dramatically decrease battery life.

Sweet Dreams,
Azumio Team

Version 5.168

Top sleep cycle application for over 5 years
- Track sleep cycle and sleep quality
- Sleep better with soundscapes
- Measure resting heart rate when you wake up

Here's what we have for you in this update:
- Bug and performance fixes

Your reviews and feedback are important to us! We read them daily to continually improve our application.

The Sleep Time Team

Tracking & Awareness = Great Tools for Changes

Forget the other apps and go straight to ARGUS! I've tried them all & this app has changed my life and given me the tools to create a personal sleep hygiene. I've been dealing with chronic illnesses for several years now, prescription meds make it difficult to rest and antibiotics have terrible side effects. I've tried several sleep tracking apps & I love ARGUS because it integrates with other apps I use. I like the layout & the feedback. I set it immediately when I get in bed and like to know WHEN I get in bed, and I love the tags I can customize before each night's rest.

Because of this app I've realized I have a "sweet spot" for sleep and it's 6 1/2 hours. I also have figured out that this only applies to my quality sleep when I go to bed before 11pm. If I sleep longer I'm not necessarily more rested - it's usually a flag for an infection. I have a chronic illness so this is incredibly useful data to me so I use it pretty religiously.

I love that it integrates with my other ARGUS programs, and prompting me to take my heart rate upon rising is a wonderful bonus tracker.

Useful!

This is a fantastic app that very reliably lets you set an alarm while giving you a real time indicator of how much sleep you'll be getting.
The log, when consistently used, gives you a good indicator of how much sleep you get over a certain period. While it's a nice idea to sleep with it in your bed because of the accelerometer keeping track of your tossing and turning, I find it to be kind of restricting when I charge it while I sleep, as well as being a temptation to browse the Internet instead of sleeping.

If you're like me, and knowing the ins and outs of your REM cycle aren't a big deal to you, when on a side table the alarm works just fine. The song gently raises in volume, isn't jarring, and isn't a ring tone that will ruin your day if someone's phone randomly rings with the same chirp. (Is that just a me thing? Because I've definitely had that happen in years past.)
My only qualm is that it can be a bit annoying to have to circle via touch a time clock to get to the time you'd like, down to the minute. I'd love a manual function that lets me just input a time, but that's just a nitpick. I have a slight hand tremor, and yes, while it seems a bit whiny, sometimes I'd like to wake up at 8:15 and not 8:12, thank you very much. Three minutes makes a difference! Other than that amazing app.

Used it for over a year now

I really love this app. I have the free version, but I don't really miss the pro features. I still set a backup alarm, but I've always done that no matter what primary alarm I used. It automatically turns the volume on your phone all the way up, and even if your phone is on silent, it will go off at full volume in the morning. This is great, because there have been times with other apps when I'll accidentally leave my phone on vibrate so the alarm won't go off in the morning. It also doesn't use that much battery, so I don't have to plug it in at night. If I charge to at least 70% before I go to bed, the battery life lasts me all night and through the next day. I cannot speak for the accuracy of the program, I just like that it monitors how often I sleep and wakes me up more gently. I really like it, and would recommend it!

Information

Compatibility

Requires iOS 9.0 or later. Compatible with iPhone, iPad, and iPod touch.

Languages

English, Arabic, Catalan, Czech, Danish, Dutch, Finnish, French, German, Greek, Hebrew, Hungarian, Indonesian, Italian, Japanese, Korean, Malay, Norwegian Bokmål, Polish, Portuguese, Romanian, Russian, Simplified Chinese, Slovak, Spanish, Swedish, Thai, Traditional Chinese, Turkish, Ukrainian, Vietnamese

Location

This app may use your location even when it isn't open, which can decrease battery life.

In-App Purchases

1. Premium $29.99

2. Premium $4.99

3. Premium $9.99
more

Wallet

Get all of your passes, tickets, cards, and more in one place.

Family Sharing

With Family Sharing set up, up to six family members can use this app.

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‎Fall asleep, stay asleep, and wake up refreshed! Sleep Time doubles as a comprehensive sleep analysis app and alarm clock. Celebrating the release of version 2.21, Sleep Time is the first sleep app with iOS 8 support and Apple Health integration! With over 35 million users, the award-winning Slee...

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app for phone/tablet

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iOS: available in the App Store

Behavioral Activation (BA) is a widely used and empirically supported therapeutic approach to working with depression. Mood Coach includes the core pieces of Behavioral Activation: it starts by monitoring mood as related to already-existing activities, and then guides the user in selecting and scheduling rewarding activities. It provides opportunities to develop and edit options (vs relying solely on picklists), as well as guidance and troubleshooting, in order to allow for flexibility and some personalization of the user's experience.

More details about this app can be found on the National Center for PTSD website .

iOS: Hoffman, J.E., Wald, L.H., Jaworski, B.K., Ramsey, K.M., Kuhn, E., & Greene, C. (2015). Mood Coach (Version 2.0). [Mobile application software]. Retrieved from http://itunes.apple.com.
Click here for a one-page overview of Mood Coach.
Questions or suggestions about this app? Please feel free to email us at MobileMentalHealth@va.gov .

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iOS: available in the App Store Behavioral Activation (BA) is a widely used and empirically supported therapeutic approach to working with depression. Mood Coach includes the core pieces of Behavioral Activation: it starts by monitoring mood as related to already-existing activities, and then guides the user in selecting and scheduling rewarding activities.

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yoga at your desk

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by Cory Muscara

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21 Days of Meditation: Day 1 [Settling In]

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for educators during covid

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Erin McClintock

Throughout the COVID-19 pandemic, teachers, school counselors, and school employees have remained acutely focused on supporting their students and continuing to do their jobs at this time. In some cases, this may mean teaching, care-taking (whether for children or other loved ones), and continuing to work through the same challenges that everyone else faces. While resources related to mental health have been (rightfully) front and center for supporting students, parents, and others, less focus has been paid on maintaining mental wellness for teachers and educators who are also trying to find balance in our new normal. That's why we put together some mental health tips for teachers during COVID-19 and beyond.

10 Mental Health Tips for Teachers Balancing Life and Remote Teaching

Here are ten teacher mental health tips you can start practicing today.

1. Control the Controllable During COVID-19 & Beyond

There are certain things that you simply cannot control right now: who will be impacted by COVID-19, whether it will be you, how things will continue to evolve. But there are some things that you can control: how you spend some of your time, what you choose to prioritize, what types of media you consume (and how frequently) and your mindset, to name a few. By focusing on the things that you can control and prioritizing the ones that are healthy, you can help to put your mental wellness front and center.

Webinar | Mental Health Strategies for Teachers and Students

In honor of Teacher Appreciation Week and Mental Health Awareness Month, experts from the EVERFI team are partnering with the Jed Foundation to ensure you have the resources necessary to support your mental wellness and that of your students. In this webinar, we explore activities and strategies around mental well-being that can be used in the classroom or virtually, as well as providing tips and tricks for educator self-care.

2. Carve Out Time for Self-Care to Maintain Your Mental Health

Now, more than ever, we are acutely focused on remote teaching , physical health, and preventing illness- washing hands and engaging in other healthy practices. But it is just as important, for maintaining mental health, to try to carve out some time to prioritize the other things that help us feel balanced: for some, it is exercise, for others, it is reading, journaling, meditation, or spending time doing a hobby. And, if you are someone who isn't sure what you can do for your self-care, simply the act of doing can help maintain your mental health .

3. Get Your Body Moving to Help Your Mental Wellness

One of the biggest challenges for many educators during this time is how hard it is to be sedentary- you may be used to moving around, physical transitions from one room to another, or even your usual lunchtime walk with a colleague. As you work around your schedule, set a timer or create breaks for you specifically to move around- this might mean moving around your house, or taking a walk around your building or neighborhood- obeying physical distancing recommendations, of course. Anything to get your body moving will help manage your mental wellness .

4. Model Self-compassion

Now, more than ever, we need to be incredibly kind to ourselves to help maintain mental wellness. We teach students this all of the time- the basics of self-compassion, kind self-talk, and growth mindset . Now is the time to also turn it inwards. In doing so, you'll benefit your own mental wellness and also be able to model it for others in your life.

5. Set Reasonable Expectations (for yourself and others)

Collectively, we need to acknowledge that we are still in the midst of a pandemic and distance learning- and that it is not business as usual. Things are going to be different, and that is okay. We can't expect to be as productive, or on top of it, or together as we once could. If you are one of those, like many, who is trying to balance educating with care-taking or educating your students on top of your own kids, there is no possible way that you can be all things to all people all of the time. By setting small, realistic goals and expectations around what you actually could be capable of, you will be setting yourself up to feel much more fulfilled and help maintain your mental health.

Webinar | Empowering from Afar with Social Emotional Learning

Although most of our social interactions these days occur at a distance, helping students work on social emotional skills can still have a big impact. Developing courage and grit, strong communication, and empathy can all help students make the most of their time in quarantine.

6. Communication is Vital for Maintaining Mental Health for Teachers

Let people know what is going on- especially colleagues and supervisors. By being transparent about what you are experiencing, and with what things may be helpful, you can bring them in and potentially expand your own network of resources and support. You may also be modeling healthy communication for other colleagues to follow suit.

We live in an "I'm sorry" culture. Consider how often you apologize, and the ways in which you can stop. Be unapologetic about taking time for yourself, setting realistic goals, setting boundaries, and being clear and transparent about what you are capable of (and what you need). This is one of the hardest things to do for many, but oh so important for maintaining mental health and wellness.

8. A Dedicated Work Space Can Improve Mental Wellness

This is a psychological trick that helps you to both be more productive, and to disconnect from work more easily. When working from home , we can quickly fall into an unhealthy balance between work and life, especially if you are working in the areas of your home in which you're also living. By creating a dedicated workspace: even if it is just one corner of your home that you designate as "work only," you can do two things: you can send an outward message to those in your life that when you are in that space you are working, and also an internal message to your own brain that signals when it is work mode and when it is time to disconnect.

9. Set Office Hours While Remote Teaching

By controlling and identifying specific times in which students or colleagues can reach, you will be able to both set boundaries while remote teaching, and will also provide a designated time in which students know that they can reach you during distance learning. Tools like Class for Zoom can make it easier for 1:1 conversations during class while other LMS platforms allow you to set office hours in the platform. Some districts have done this work for us, but for others remote teaching, it may need to be something that we do ourselves to help maintain our mental health while working from home.

Remote Learning Resources for K-12 Educators

By providing a catalog of digital learning resources focused on the skills needed for life - skills in social-emotional learning, health and wellness, financial capability, and career readiness - you have the tools to bring meaningful remote learning to students.

If you feel like you are having a tough time, and are struggling in any way with enjoying things, balancing your mood, or finding time to take care of yourself- or if you have any thoughts of hurting yourself- please reach out to a counselor. All of the resources that we shared for students can also be utilized by educators. Psychology Today has a fantastic therapist directory, and your health insurance can also help you locate a counselor, most of whom have switched to offering telehealth services. What we are experiencing right now is hard- and trained professionals across the globe continue to mobilize to serve as front-line responders for our minds in the same ways doctors have for our bodies during the COVID-19 pandemic.

Resources:

Crisis Text Line: Text SHARE to 741741

National Suicide Prevention Lifeline: 1-800-273-TALK

SAMHSA National Helpline: 1-800-662-HELP

NAMI HelpLine (M-F 10am - 6pm EST): 1-800-950-6264

Disaster Distress Hotline: 1-800-985-5990 or Text TALKWITHUS to 66746

Erin McClintock lead's EVERFI's impact work in mental health, wellness, and social and emotional learning. She holds a graduate degree in Counseling Psychology, completed her post-masters studies in Trauma and Addiction Counseling, and has extensive experience as a practitioner in community, school, and collegiate mental health.

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10 Teacher Mental Health Tips During COVID-19 & Beyond

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Erin McClintock Throughout the COVID-19 pandemic, teachers, school counselors, and school employees have remained acutely focused on supporting their students and continuing to do their jobs at this time. In some cases, this may mean teaching, care-taking (whether for children or other loved ones), and continuing to work through the same challenges that everyone else faces.

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Interview | Help Through Covid

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Gratitude Writing

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So, you want to live gratefully? One way of cultivating gratefulness is to establish a daily practice of writing down the moments, encounters, or everyday things that enrich our lives. Regularly bringing to mind the myriad ways that life supports us makes it easier to live each day with greater awareness of life's gifts.

Given that we specialize in - as Br. David Steindl-Rast says - "online tools for offline living," we invite you to write your reflections in an online Private Gratitude Journal.
Please be assured that what you write will only be visible to YOU.
All you need to do to get started is Create a profile. Then you can access your Private Gratitude Journal from your Profile Page, or from the Practice Space.

Tips for Keeping A Gratitude Journal

Robert Emmons, arguably the world's leading expert on the science of gratitude, and an author of some of the seminal studies of gratitude journals, shared these research-based tips for reaping the greatest psychological rewards from keeping a gratitude journal:

Don't just go through the motions. Research by psychologist Sonja Lyubomirsky and others suggests that journaling is more effective if you first make the conscious decision to become happier and more grateful. "Motivation to become happier plays a role in the efficacy of journaling," says Emmons.

Go for depth over breadth. Elaborating in detail about a particular thing for which you're grateful carries more benefits than a superficial list of many things.

Get personal. Focusing on people to whom you are grateful has more of an impact than focusing on things for which you are grateful.

Try subtraction, not just addition. One effective way of stimulating gratitude is to reflect on what your life would be like without certain blessings, rather than just tallying up all those good things.

Savor surprises. Try to record events that were unexpected or surprising, as these tend to elicit stronger levels of gratitude.

Don't overdo it. Writing occasionally (once or twice per week) is more beneficial than daily journaling. In fact, one study by Lyubomirsky and her colleagues found that people who wrote in their gratitude journals once a week for six weeks reported boosts in happiness afterward; people who wrote three times per week didn't. "We adapt to positive events quickly, especially if we constantly focus on them," says Emmons. "It seems counterintuitive, but it is how the mind works."

Learn more at " Tips for Keeping a Gratitude Journal," by Jason Marsh, at the Greater Good Science Center. This excerpt is from an article which originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. For more, visit greatergood.berkeley.edu.

Start Your Journal

This site is brought to you by A Network for Grateful Living, a 501(c)(3) nonprofit. All donations are fully tax deductible in the U.S.A.

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Free Online Gratitude Journal - Your Private Journal at Gratefulness.org

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So, you want to live gratefully? One way of cultivating gratefulness is to establish a daily practice of writing down the moments, encounters, or everyday things that enrich our lives. Regularly bringing to mind the myriad ways that life supports us makes it easier to live each day with greater awareness of life's gifts.

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MORE RESILIENT TOGETHER THROUGH THE CORONAVIRUS PANDEMIC

The trauma of the present COVID-19 pandemic has hit teachers hard and is further compounded with school closures happening across the country and the world. Now, more than ever, the focus to provide additional resources for teachers - and to expand those resources to include students, parents, and families for widespread adoption - is essential.

The COVID-19: Resilient Educator Toolkit equips teachers with actionable strategies and advice to use immediately for themselves and in working with and supporting children, parents, and families during these difficult times. Amidst chaos and through adversity, these rich teacher wellness and self-care resources can support and nurture teachers to become more resilient together.

Stay Calm

Be Informed

Self Care

Stay Healthy

Create A Plan

Maintain Balance

Stay Motivated

Think Positively

Embrace Change

Move Forward

Resource Roundups

Teacher wellbeing is a crucial element of overall school health. Educators often experience significant amounts of pressure and stress and don't have the proper tools or mindset to overcome these challenges. We have the right resources for educators to find that healthy work-life balance and live happy and productive lives inside and outside of the classroom.

Many of the challenging behaviors seen inside classrooms stem from stress or trauma in students' lives outside of school. Trauma, both physical and emotional, can alter a young person's brain functions, which impacts learning and behavior. Students don't need to stumble through emotional minefields. Let's give them a map using trauma-informed tools.

Technology is increasingly becoming an important topic these days, especially for online learning. Here's a guide for teachers and leaders to choose the best strategies of integrating technology for the on-campus and online classroom. Learn about evaluating an LMS platform, assistive technology, strategies and more. Instead of fearing technology, learn to maximize it.

Resilient Readings

Here's our handpicked, curated selection of book titles that support and develop resilience. For your students, check out our Mini-Library of Resilience-Building Books for Children and Young Adults. And don't forget to share the list with your fellow teachers, students, parents, and anyone else who may benefit from these great readings!

Carol Osborn

Donald Moyer

Erling Kagge

Jia Tolentino

Brené Brown

Ryan Holiday

John Mark Comer

Frederic Flach

Karen Reivich, PhD and Andrew Shatte, PhD

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UCLA Mindful Awareness Research Center (MARC)
The mission of the Mindful Awareness Research Center (MARC) is to foster mindful awareness across the lifespan through education and research to promote well-being and a more compassionate society. Mindful awareness (mindfulness) can be defined as paying attention to present-moment experiences with openness, curiosity, and a willingness to be with what is. Mindfulness can be trained systematically, and it can be implemented more fully in daily life by people of any age, profession, or background. MARC offers classes, programs, trainings, and events to UCLA, the Los Angeles community, and to a wider global community through virtual and in-person learning, web resources, and our free app with guided meditations, "UCLA Mindful"
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Formore information,please contact us at [email protected]

Join Diana Winston, director of mindfulness education at the UCLA Mindful Awareness Research Center (MARC), and learn the science behind mindfulness, as well as practical, scientifically-proven techniques for reducing stress and cultivating well-being.

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UCLA Mindful Awareness Research Center (MARC) The mission of the Mindful Awareness Research Center (MARC) is to foster mindful awareness across the lifespan through education and research to promote well-being and a more compassionate society. Mindful awareness (mindfulness) can be defined as paying attention to present-moment experiences with openness, curiosity, and a willingness to be with what is.

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